Sprint Workout – July 10th

Yesterday was a rest day.  It was nice to sleep in.

Last night I slept quite restlessly, not really falling into a deep sleep until about 3AM. Never the less, I hauled my ass out of bed and headed into Craic.

It was a sprint workout:

5 rounds for time (excluding rest)

  • 10 burpees
  • 200 m rum
  • Rest 5 minutes

A couple of months ago, I ran a Zombie 5K.  An overzealous zombie threw me to the ground and I landed on my knee and hand on a rock.  Turns out I have some soft tissue damage. Therefore when I do burpees, the impact seems to bother it and it bruises and swells up (even months after).  Just when I think I can do burpees again, I do it … and the same thing happens.  Today was no exception.  I did the first two sets doing all 10 burpees, but then I felt the hand pain creep in.  Then I tried landing on my fist for the 3rd set and doing less burpees.  Still same issue (well, it was more of a balance issue).  So for the 4th and 5th sets, I did sit-ups.

I love sprint workouts.  When I did swimming, I was a sprinter.  

Total Set Make-Up

  1. 10 burpees, sprint – 1:00
  2. 10 burpees, sprint – :54
  3. 7 burpees (first), sprint – :49
  4. 10 sit ups, sprint – :51
  5. 10 sit ups, spring – :51

Total time: 4:35

Overall, the running felt good.  Burpees actually were good too (minus the hand business).  We will see what tomorrow brings!

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